| Location: Lawton,OK,United States Member Since: Jan 01, 2008 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments:
Got off the couch and started running
5K PR : 30:25
8K PR : 58:53
7.2mi PR: 01:21:53
HM PR: 02:49:06
2010 Results --
Dallas RnR Half Marathon: 02:49:06
States --
AZ, AR, CA, CO, FL*, KS*, MO*, NC, OK*, TX*, VA*
Countries --
CA*
Short-Term Running Goals: Build up to a 30 mpw routine.
Long-Term Running Goals: Establish and maintain a program of cardiovascular fitness.
Participate in one of the Ragnar Relays.
Manage to place within the top 3 in my age group in a race. Any race.
Personal: My wife, Teresa, has stayed by my side for over 21 years and I am a much better person as a result. Kristoffer, our only child, is now 15 and continues to exceed all my expectations. If you look in the dictionary under the word luck you will see my smiling face.
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| Asics Gel 1130 Miles: 23.97 | Nike BRS 1000 Miles: 3.72 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | |
| | To celebrate the 43rd anniversary of my birth, Teresa and I set our sights on running half of a half marathon. The roads were blacktop on city streets, along a highway and out on country two-lane roads. A few steep climbs got the heart rate up but for the most part we ran as comfortably as we could. We need to start stashing or carrying water on our longer runs.
6.55 mi in 1:26:53 at avg 13:16/mi pace burning 600 cal with 122 bpm HRavg
Details --
1.00 mi in 12:69 107 bpm HRavg
1.00 mi in 13:46 118 bpm HRavg
1.00 mi in 13:27 121 bpm HRavg
1.00 mi in 13:26 124 bpm HRavg
1.00 mi in 13:07 124 bpm HRavg
1.00 mi in 12:58 135 bpm HRavg
0.55 mi in 07:11 139 bpm HRavg
Location: Wilburton, Oklahoma
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| Asics Gel 1130 Miles: 6.55 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | The last day of my visit with the parents and in-laws saw me out on the streets for an easy run. My original goal was 45 minutes but the humidity and terrain wore me down. In hindsight today should have been a rest day and my calves kept telling me so as I ran.
3.23 mi in 39:44 at 12:19/mi avg burning 350 calories with 129 bpm HRavg
Splits ---
1.00 mi in 12:28 w/ 120bpm HRavg
1.00 mi in 12:19 w/ 130bpm HRavg
1.00 mi in 12:03 w/ 137bpm HRavg
0.23 mi in 02:54 w/ 140bpm HRavg (12:51/mi pace)
Location: Wilburton, Oklahoma
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| Asics Gel 1130 Miles: 3.23 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Add Comment |
| | Today marked the beginning of morning running season so the alarm went off at 0600 and we were on the streets by 0625. It was a gorgeous cloudy morning with plenty of puddles populating the pedestrian passages as we ran.
Unfortunately the day called for a stamina-building steady state run this morning. We met our goals on everything except the final cool down mile as Teresa felt she needed to get to work on time rather than run a bit more.
3.64 mi in 43:14 at 11:52/mi avg burning 464 calories
Details --
1.00 mi @ 12:42 warm up mile
1.00 mi @ 11:30 2.50 mi steady state at 11:20-11:40
1.00 mi @ 11:24
0.50 mi @ 11:27
0.14 mi @ 13:14 cool down jog
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 3.64 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Tonight's schedule called for a 45 minute easy run. The calves were
very tender so keeping it at an easy pace was not difficult. I got
through it and am now recovering with the aid of a waffle covered with
a bit of peanut butter.
3.55 mi in 45:20 @ 12:47/mi avg burning 367 calories with 126 bpm HRavg
Details ---
1.00 mi in 12:55 121 bpm HRavg
1.00 mi in 12:44 124 bpm HRavg
1.00 mi in 12:42 134 bpm HR avg
0.55 mi in 07:00 129 bpm HRavg (12:47/mi pace) With the tenderness of the calves tonight I think tomorrow will be another easy run and the tempo run will be delayed until Friday.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 3.55 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | I managed to drag out of bed at 0600 and get onto the county roads for today's run. The schedule originally called for a tempo run but after running yesterday evening after 8 I was not ready for a quality workout on tired legs. Instead I flip-flopped with tomorrow's workout and made today another easy run.
Even with doing that I had to stop at the 2.0 mile mark because of some pain in the right lower back. We walked about 0.1 mi before continuing at a bit slower pace. The road surface just seems to be punishing me of late. It may be time for new shoes but I am trying to hold out until the new Asics GEL-1140 hits the stores.
3.52 mi in 45:07 @ 12:49/mi avg burning 350 calories
Details --
1.00 mi in 12:45
1.00 mi in 12:42
1.00 mi in 13:03
0.52 mi in 06:38 (12:46/mi pace)
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | So today I had to make up for yesterday's soreness. I had flip-flopped days on the schedule which meant today was a Tempo Run. The goal was a mile of warm up, 20 minutes at the tempo rate of 10:50-11:19 and a final mile of cool down.
3.73 mi in 44:50 @ 12:01/mi avg burning 466 calories with 142 bpm HRavg
Details --
1.00 mi in 12:08 126 bpm HRavg
0.90 mi in 10:00 142 bpm HRavg (11:17/mi pace)
0.87 mi in 10:00 162 bpm HRavg (11:32/mi pace)
0.96 mi in 12:22 142 bpm HRavg (13:03/mi pace)
As you can tell by the numbers the second part of the tempo phase kicked my butt. The HR shows that I was working way too hard to get back up the long gradual hills. My course for the tempo run workouts needs to be a bit more even.
Second to the attempted tempo run was the need to get enough miles to knockout 24 miles this week.
Next week is a drop back week to give the body a chance to rest a bit.
Location: Lawton, Oklahoma
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| Nike BRS 1000 Miles: 3.72 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | SRD and hopefully a fun-filled celebration of Kristoffer's birthday. I am now the very proud father of a 15 year-old boy. Anybody want him? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
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| Asics Gel 1130 Miles: 23.97 | Nike BRS 1000 Miles: 3.72 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | |
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